You gotta admit it...
You have reached over the age of 36 (some of you) and the realisation has set in, that you need to look after yourself.
The one to many nights at the bar, the takeaways every Friday and the hangover cure of eating crap on the sunday has taken its toll.
After 3 decades (just over) of making poor choices and having the breaking strain of a soggy kit kat, we have all become aware of our mortality and know that the hangovers are real....recovery is longer and the stinky farts are not funny any more... (yes they are..!)
Like me (in my 20's) i use to say, you only live once, so you gotta go out in style and live a life of sin, beer and fags
But like me, you have probably realised that you don't only live once and that your health is important, not just for you, but for your kids.
So here are a few tips that my help you stay out of the pub and on your way to losing the chunky bits.
P.S - if you want any help on what could be best for you and your lifestyle, just send us a quick message and ill be in touch.
Who does it...?
How many of you eat crap and say, I'm just having a cheat meal..?
or I'm having a treat and i deserve this chocolate cake because i worked out..?
Me, that's who...!
I'm not gonna let you read this and think that I never have a treat or succumb to eating crap...but, I've figured out why i crave the crap..
This is for you guys/girls, so you get an insight into what is going on with the body and why you crave, sugary, crap foods...
The problem, usually stems from under eating
You think to yourself, I'm being good, I've eaten veg/salads and meat for every meal
I've cut out the carbs, so i'm gonna lose weight
Here is the problem...
You have cut out one of your major food groups - carbs
Carbs are sugar and they fuel the body, so if you eliminate carbs from your diet, your body will crave sugar (carbs)
So the first thing you will do, is head to the biscuit tin or that cheeky little cake you have with the costa coffee.
You blame the kids or the missus, for eating the sugary cake, because they had one too...
If you eat the right amount of good quality carbs (sugars) in your diet, at the right times (usually post workout)
You will succeed in your fat loss journey..
if you don't you will eat too much and get fat...simples..
Don't let the cravings get in your way - Unless your pregnant.. ;-)
So the 30 Day Experience is running out of space, do you want in..?
On Friday, ill let you know the big secret about protein and why you need more than the doctor tells you...
The subject line will be: “Protein - is it for muscle gain or fat loss?”
P.S. Here is that link again, 3 spaces left for this month ...https://go.scvitalfitness.co.uk/30-day-experience
Ok - I talk a LOT about he problems you could face in the gym right?
It’s what I’m known for, and the reason we are sought after for fat loss and strength gain programs and why men over 35 trust us to train and educate them about fitness.
And everyone always asks me, after they’ve had some personal training or worked our on their own…
“Sean… what is the best exercises for (fill in the blank ---------------?”
Ahh yes… the dreaded working out on your own…
As you’ll soon see it’s the #1 reason people fail and flop pathetically … even when everything else is done right…
And good personal training or working out?
Well, whether you pay an arm and a leg to a gym or trainer (who is clueless)… or you invest years into learning how to do it yourself either way it’ll cost you a freakin’ fortune!
Which is why I realised the general gym goer over 35, needed a different option...
Something that could take proven gym workouts and make it easy for you to get awesome FAT loss results and not be intimidated by going to the gym weights area with all the other stringer vest wearing Bro's...
Yup. Whether you need:
Our Personal Training facility “SC Vital Fitness” can do ALL that (and a whole lot more)…
And I’ll show you exactly how you can make it work on the 30 Day Experience
P.S. The 30 Day Experience doesn’t do EVERYTHING for you… you still have to work hard, but it will give you the tools to make your fitness journey an awesome one!
"Rome wasn't built in a day but has lasted thousands of years."
So you want results and you want them fast?......
Your right everyone, even me wants things to happen and stay permanently, that's just the way we are.
So for this to happen some of you have tried a magic pill, went to the gym for one week even one month and cut some food out your diet and within in a few days you are hoping to wake up, walk into the bathroom and see that you are a cover model for men's/women's health.
SHOCK - Nope it doesn't come this easy. If it did it won't last.
I know what you’re thinking Personal Trainers are born like this, zero stress, fit and strong, well listen up...
This is a little bit about me.
Back in 2005 I decided I wanted to join the Army, was overweight couldn’t run 800m let alone 1.5mile and a push up felt more like a face plant.
I changed my life… how..?
I woke up every day at 6am to go running before school, I had to work hard and in 2008 I achieved my dream and joined the Army.
In that time, I loved to run and set the goal to run a marathon in and ran a pretty respectable time of 3hrs 43mins, but I wasn’t satisfied, I wanted to beat that time and went again in 2012…..
With 365 days of training I did with 3hrs 40mins!
This is when I decided to switch my focus, in 2014 I entered my first CrossFit competition finishing 2nd to a Regional Athlete which gave me a glimmer of hope that I could go up against the big dogs.
A week later I set the goal to become a Regional Athlete which means Top 30 in Europe. I continue to compete yet still now 4 years later I’m 162 places out.
What does this mean..?
Nothing is easy, but if you train hard, eat right and stay consistent, who knows what could happen…?
One important thing, is to make sure it is something you want, because the investment can be an arduous one….. but remember who you’re doing it for it’s your journey no one else’s.
SC Vital Fitness
You want to LOSE FAT, get stronger, faster, and build muscle. So you keep training harder and harder.
The problem is that all these adaptations happen away from the gym.
When you train, you create a demand for your body to adapt to a stimulus, bringing about
improvements to make that exercise easier next time. Sure, these adaptations wouldn’t happen
without the exercise in the first place. But it is the recovery process that determines the speed and
magnitude of the adaptations.
What this means...
You need to train hard to create greater potential for adaptations to occur, but recover harder in
order to give your body the best chance to make the necessary changes.
So how do we do that...
Make sure your nutrition is supporting the process – Protein, vegetables, fats AND carbs.
Give your body enough time to recover between sessions.
Get enough sleep. 7+ Hours.
Periodise your training appropriately, and train optimally not maximally.
Need or want to know more? Take a look at our 30 Day Experience, its a game changer.
SC Vital Fitness
P.S - Athletes can train harder and more frequently than us general folk, for no reason other than the fact
they recover a lot harder.
Do you know that Every day Counts..?
Our deepest fear is finding out that one day there will be no places to hide from the fact that we are getting more overweight and unable to keep up with the kids.
So we decide to look for a gym or a personal trainer.
The thing is I wrestle with the same fears every day
I put on a brave face even though I sometimes feel in myself that I'm also struggling.
As a lot of people who are on any fitness journey, they are born from the same idea...we want to be better than we were yesterday..
The problem is that you start to make assumptions on what you want by listening to the media and what everybody else tells you about how you should look and feel.
Which makes us resist trying to go too far away from the expected norms of diet shakes and hitt classes because the price of failure is high.
We restrict what we eat and we smash ourselves to pieces in the gym and it still doesn't work.....why..?
It's a lot to do with your thought process and your mindset..
Our tagline is “The body achieves what the mind believes....”
If you get your mind right your body you want will want to follow.
SC Vital Fitness
P.S - If you have any questions or comments, pop them below and ill answer straight away
>>Getting my summer shred on<<
"I wish i hadn't eaten that ..."
"I've been eating HEALTHY to try and get my shred on for the summer.."
>>I've been hearing this a lot over the last 2 weeks...<<
Most of you have tried to get ripped before the summer really kicks in, but it doesn't seem to work...
Because of this the bellies are in a bad way and the farts are stinking.... #badtimes
This is not uncommon when trying to eat what you think is good food, but still smashing in the booze at weekends.
But who cares, as it was a lot of fun getting the bad guts...!!
And the alcohol was awesome...!
The stories of how eating socially can be a great time for friends and an even better time to have a well earned break.
A break from the rush, a break from the bullshit.
It is also the time when you should be thinking of what to do next...??
What do YOU mean..?
How are you gonna make time for YOUR fitness goals before the summer break...?
DO THIS: You need to map out what you do during the week and pick 3 hours out of that week to get fit and healthy.
ONLY 3 HOURS...yep
Your Personal Trainer will then show you how to maintain fitness, drop the excess fat and stay healthy, without smelly farts.
But you need to fit it into your lifestyle, or it just won't work
1. Make sure you train at the same time every day i.e Mon, Wed, Fri at 6pm
2. Prepare your food 3 days in advance
3. Manage your diary 2 weeks in advance
4. Stop making excuses
5. Believe in the process
6. Stop eating shit on a daily basis
These are the simple rules you need to use to make sure your goals for the summer to get you in the right place
Fat loss, abs showing, muffin top disappearing
Increased fitness etc
If you want to achieve these goals come and see us and book your slot on our ULTIM8 You course.
Training Director, SC Vital Fitness
Portsmouth's Leading Personal Training Gym
P.S Make sure you apply soon, its not long before the doors close
When we shut up shop you will always be wondering, what if...?
What if that is just another excuse you will have to tell everyone, about why you're out of shape and still have a swollen belly.
"The gym didn't let me in, why??"
Because of Your lack of preparation..#fact
So stop being a doozy and apply at this link...
Do you want Sugary shit for breakfast?
A woman walks in for breakfast at a hotel, she wants breakfast.
A waitress asks her what she would like to eat..?
It goes like this..
Waitress - Would you like something of the menu..?
Woman - What do you have..?
Waitress - Bacon, egg, mackerel, sausages, etc
Woman - Is there anything a bit healthier..?
Waitress - we have some muffins and yoghurts that are reduced in fat.
Woman - oooohhh they sound great, I’ll have 1 of them with a yoghurt, I’m watching my figure
Me - FACE PALM..!
Let me get this straight, instead of some protein with a little bit of fat for breakfast that will keep you fuller for longer and help with body composition...
...You will have a reduced fat sugar laden breakfast with empty calories that will make you feel hungry so you snack mid-morning on more carbs (biscuits)..?
Knowledge bomb time..!! BOOM..!
Fat and protein keep you fuller for longer and will stop you snacking..
Carb (Sugar laden breakfasts) are processed at a much higher rate, making you hungrier sooner and more likely to snack on more sugary shit... (biscuits)
Fat does not make you fat, over eating makes you fat...so if you eat the right amount you won’t get fat....aaaarrrrrrggghhhh... Stop listening to the bullshit from slimming world and the media..
SC Vital Fitness
P.S - Do you want a 30 Day Experience that will tell you a bit more about sugar..? Contact us today for a space on our 30 Day Experience it is epic.
Do you eat ice cream for breakfast..?
Do you eat chocolate cake for breakfast..?
Do you drink strawberry fruity things for breakfast..?
Kinda sounds absurd, doesnt it..?
Why would anyone eat any of that for breakfast..?
You see the thing is, some people feel they need this in their life in the form of a diet shake...different sweet flavours to satisfy a sweet tooth…(a habit/drug!)
“OOOhhhh it taste like ice cream has all the nutrition you need, so it must be good for you”... FUCK OFF..!
Listen up - If you have a problem with eating real nutritious food for breakfast and feel that a an ice cream tasting diet shake is the way forward... you need to grow up..
What do I mean?
They have flavoured toothpaste for kids, especially when they start brushing their teeth and i completely understand the need for this as it is so hard to get kids to do anything, they are kids..!
This kid has to learn to brush their teeth, so a strong minty toothpaste can put them off for life.
But, unlike you, they are not a grown up and they are trying to learn what is good and what is bad...so what excuse is there, if you are an adult, a grown up...someone who makes decisions..?
There isn't one, you just need to stop being the snotty kid who doesn’t like water, doesn't like real food, or someone who turns their nose up at any suggestion of eating vegetables.
I hope this makes sense and you get my meaning, basically In order to lose FAT, you need to fucking grow up…
P.S - Please leave your comments below, i will answer to everyone, or send me an e-mail to
I get asked a lot of questions, so here is one for you..
Are you surrounding yourself with people who are going to make you better, stronger and more capable..?
Or are you just happy pissing about getting complacent, whilst being fat and lazy..? OUCH!
>>I have the answer, you have been looking for.. woop woop!
Why not build a training program around like-minded people who are on the same journey as you, so they can be there to push you, when you need it and be there at the gym to help you smash the next workout..?
I hear ya.... my mates are not interested, they love drinking beer and staying slim, i just don't get it... (Sad emoji face) and i don't know what to do.
**What if there is a way to have that support from like minded people..?
**What if you can lose the love handles and learn from like minded people how to eat properly and lose the belly fat..?
**What if there is a way to stop YOUR kids taking the piss out of YOUR beer belly?
The answer you are looking for:
What you need to do is find a workplace/gym with an environment full of like minded individuals who are stronger not just in body but in mind than you, but who want you to do your best, as they will offer you the support you need.
Perspective is what you need
Perspective is a cure for a runaway ego and the benefits keep coming. Of course, being the big fish pays and you should be a big fish in some of life's ponds, but you should also consider the potent power of being the most humble person in the room/gym in order to develop yourself to your highest potential and lose that unwanted love handle..
That is it for today, hard hitting but true.
P.s - Please get in touch if you want more information or just give us a shout for a TRIAL RUN, it will be the best decision you have ever made.
who is this for?
Educational blogs for all who want to enhance their fitness Journey.